6:15a: All Levels CrossFit- Michael
7:30a: All Levels CrossFit- Michael
8:45a: Open Gym- Michael
12n: All Levels CrossFit- Michael 12n: Zoom CrossFit– Michael
1:15p: Open Gym- Michael
3:30p: Open Gym- Michael
4:45p: All Levels CrossFit- Damon
6:00p: All Levels CrossFit- Damon 6:00p: Zoom CrossFit– Damon
7:15p: All Levels CrossFit- Damon
Workout of the Day (WOD)
A. Snatch Complex
15min to work up to a heavy complex
Snatch + OHS + Hang Snatch + OHS
B. AMRAP 12
12 Hang Power Snatch (95/65)
12 Box Jump Overs (24/20)
At Home
A. DB or PVC Snatch Complex
Snatch + OHS + Hang Snatch + OHS
Complete 3 sets (1+1+1+1/1+1+1+1) R/L
B. AMRAP 12
10 DB Hang Power Snatch (50’s/35’s)
12 Burpees Over DB
Post load for snatch complex and rounds and reps for AMRAP. Ex 175#, 6+10 Rx.
And coming tomorrow…
A. For Time [15min cap]
15-12-9
Power Clean (115/85)
Deficit Push Ups (45/25’s)
30-24-18
Pistols
B. Midline
EMOM 9
Min 1: 100m Ski or 100m Row or 10/8 Cal Bike
Min 2: 10 Bird Dog
Min 3: 15 Hollow Rocks
At Home
A. For Time [15min cap]
15-12-9
DB Power Clean (50’s/35’s)
DB Deficit Push Ups (Hands on 50’s/35’s)
30-24-18
Pistols
B. Midline
EMOM 9
Min 1: 20 Everest Climbers (R+L=2)
Min 2: 10 Bird Dog
Min 3: 15 Hollow Rocks
6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
10:45a: All Levels CrossFit- Brianna
12n: All Levels CrossFit- Brianna 12n: Zoom CrossFit– Brianna
1:15p: Open Gym- Brianna
3:30p: Open Gym- Michael
4:45p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Jeannette 6:00p: Zoom CrossFit– Jeannette
7:15p: All Levels CrossFit- Jeannette
8:30p: Open Gym- Michael
Workout of the Day (WOD)
A. Tempo Handstand Push Ups
3 sets of 5 reps at 41X1 at most difficult level
Rest 3 minutes between sets
B. EMOM 20
Min 1: 15/12 Cal Row
Min 2: 12 Alt DB Snatches (50/35)
Min 3: 15/12 Cal Row
Min 4: 12 Pull Ups (Rx+ 6 Ring Muscle Ups)
At Home
B. EMOM 20
Min 1: 200m Run or 40 Mountain Climbers (R+L=1)
Min 2: 12 Alt DB Snatches (50/35) or 1-Arm Sprawls
Min 3: 200m Run or 40 Mountain Climbers (R+L=1)
Min 4: 12 DB Bent Row or Pulling Movement
Post HSPU level and the fewest reps completed for each movement (row, snatch, pull up) in the EMOM.
Ex: 6” def, 15, 12, 5 RMU.
And coming tomorrow…
A. Snatch Complex
15min to work up to a heavy complex
Snatch + OHS + Hang Snatch + OHS
B. AMRAP 12
12 Hang Power Snatch (95/65)
12 Box Jump Overs (24/20)
At Home
A. DB or PVC Snatch Complex
Snatch + OHS + Hang Snatch + OHS
Complete 3 sets (1+1+1+1/1+1+1+1) R/L
B. AMRAP 12
10 DB Hang Power Snatch (50’s/35’s)
12 Burpees Over DB
Post load for snatch complex and rounds and reps for AMRAP. Ex 175#, 6+10 Rx.
6:15a: All Levels CrossFit- Michael
7:30a: All Levels CrossFit- Michael
8:45a: Open Gym- Michael
12n: All Levels CrossFit- Michael 12n: Zoom CrossFit– Michael
1:15p: Open Gym- Michael
3:30p: Open Gym- Michael
4:45p: All Levels CrossFit- Damon
6:00p: All Levels CrossFit- Damon 6:00p: Zoom CrossFit– Damon
7:15p: All Levels CrossFit- Damon
Workout of the Day (WOD)
A. Deadlift
5 Rep Max
B. 3 Rounds Not For Time
20 Kipping Swings
15 Straight Leg Sit Ups (45/25)
10 Lat Pull Downs (1 sec pause)
At Home
A. Single Leg Tempo Deadlift
3 sets of 5/5 at 4111
B. 3 Rounds Not For Time
10 Hollow Rocks + 10 Superman Rocks
15 Straight Leg Sit Ups (50/35)
10 Superman W Pull Down
Post load for deadlift. Ex: 375#
And coming tomorrow…
A. Tempo Handstand Push Ups
3 sets of 5 reps at 41X1 at most difficult level
Rest 3 minutes between sets
B. EMOM 20
Min 1: 15/12 Cal Row
Min 2: 12 Alt DB Snatches (50/35)
Min 3: 15/12 Cal Row
Min 4: 12 Pull Ups (Rx+ 6 Ring Muscle Ups)
At Home
B. EMOM 20
Min 1: 200m Run or 40 Mountain Climbers (R+L=1)
Min 2: 12 Alt DB Snatches (50/35) or 1-Arm Sprawls
Min 3: 200m Run or 40 Mountain Climbers (R+L=1)
Min 4: 12 DB Bent Row or Pulling Movement
Post HSPU level and the fewest reps completed for each movement (row, snatch, pull up) in the EMOM.
Ex: 6” def, 15, 12, 5 RMU.
6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
10:45a: All Levels CrossFit- Brianna
12n: All Levels CrossFit- Brianna 12n: Zoom CrossFit– Brianna
1:15p: Open Gym- Brianna
3:30p: Open Gym- Michael
4:45p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Michael 6:00p: Zoom CrossFit– Michael
7:15p: All Levels CrossFit- Jeannette
8:30p: Open Gym- Michael
Workout of the Day (WOD)
A. E3MOM 15
4 Turkish Get Ups
8 Strict Chin Ups
B. 4 Rounds
Complete 1 round every 4 minutes of
15 Wall Balls (20/14)
50 Double Unders
15 Kettlebell Swings (53/35)
50 Double Unders
Rest the reminder of the time.
At Home
A. E3MOM 15
4 Turkish Get Ups
8 DB Bent Row or Pulling Movement
B. 4 Rounds
Complete 1 round every 4 minutes of
15 1-arm Thrusters
50 Double Unders
15 DB Swings (50/35)
50 Double Unders
Rest the reminder of the time.
Score the slowest time to complete a round. Ex: 2:48 Rx
And coming tomorrow…
A. Deadlift
5 Rep Max
B. 3 Rounds Not For Time
20 Kipping Swings
15 Straight Leg Sit Ups (45/25)
10 Lat Pull Downs (1 sec pause)
At Home
A. Single Leg Tempo Deadlift
3 sets of 5/5 at 4111
B. 3 Rounds Not For Time
20 Hollow Rocks
15 Straight Leg Sit Ups (50/35)
10 Superman W Pull Down
12n: All Levels CrossFit- Michael 12n: Zoom CrossFit– Michael
3:30p: Open Gym- Michael
4:45p: All Levels CrossFit- Michael
6:00p: Weightlifting- Michael
Workout of the Day (WOD)
Jump Start [21min cap]
For Time
60 Double Unders
30 Alternating Dumbbell Hang Squat Cleans (50/35)
60 Double Unders
30/24 Calorie Row
60 Double Unders
30 Toes to Bar
60 Double Unders
30/24 Calorie Row
60 Double Unders
30 Alternating Dumbbell Hang Squat Cleans (50/35)
At Home
For Time
60 Double Unders
30 Squat Jump 180°
60 Double Unders
400m Run
60 Double Unders
30 Straight Leg Raises
60 Double Unders
400m Run
60 Double Unders
30 Squat Jump 180°
Post time for the WOD. Ex: 14:32 Rx
And coming Saturday…
Partner WOD
Buy In: 1200m Run (Relay style, switch every 200m)
12 Rounds (partners alternate each round)
4 Handstand Push Ups
8 Chest to Bar Pull Ups
12 Goblet Squats (70/53)
At Home
Partner WOD
Buy In: 1200m Run (Relay style, switch every 200m)
12 Rounds (partners alternate each round)
4 Handstand Push Ups
8 DB Bent Row (50’s/35’s)
12 DB Goblet Squats (50/35)
Post time to complete WOD. Ex: 18:24 Rx.
Saturday Schedule
8:00a: Open Gym- Michael
9:15a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Michael 10:30a: Zoom CrossFit– Michael
11:45a: Stretch & Mobility- Michael
And coming Sunday…
A. Mixed Carry
Front Rack Carry + Suitcase Carry
5 x 100m (change KB position at 50m mark, and add weight each round)
B. 9-15-21
Power Cleans (135/95)
Burpees Over the Bar
At Home
A. Mixed Carry
Front Rack Carry + Suitcase Carry
5 x 100m (change DB position at 50m mark, and add weight each round)
B. 9-15-21
DB Power Cleans (50’s/35s’)
Burpees Over the DB
Post time for the WOD. Ex: 7:23 Rx
Sunday Schedule
8:00a: Weightlifting- Michael
9:30a: All Levels CrossFit- Damon
10:45a: All Levels CrossFit- Damon 10:45a: Zoom CrossFit– Damon
12n: Stretch & Mobility- Michael
5:00p: Open Gym- Michael
6:15a: All Levels CrossFit- Michael
7:30a: All Levels CrossFit- Michael
8:45a: Open Gym- Michael
12n: All Levels CrossFit- Michael 12n: Zoom CrossFit– Michael
1:15p: Open Gym- Michael
3:30p: Open Gym- Michael
4:45p: All Levels CrossFit- Michael
Workout of the Day (WOD)
A. E3MOM 12
2 Back Squats (pause 2 seconds at the bottom)
increase weight each round
B. Rep Rounds [20min cap]
10-20-30-40-50
Sit Ups
DB Deadlift (50’s/35’s)
9 Burpee Box Jump Overs (24/20) each round
At Home
A. E3MOM 12
5 DB Squats (Tempo 42X1)
B. Rep Rounds [20min cap]
10-20-30-40-50
Sit Ups
DB Deadlift (50’s/35’s) or Airplanes
9 Burpee Broad Jump (4/3ft) each round
Post load for squats and time for the WOD. Ex: 275#, 18:30 Rx.
And coming tomorrow…
Jump Start [21min cap]
For Time
60 Double Unders
30 Alternating Dumbbell Hang Squat Cleans (50/35)
60 Double Unders
30/24 Calorie Row
60 Double Unders
30 Toes to Bar
60 Double Unders
30/24 Calorie Row
60 Double Unders
30 Alternating Dumbbell Hang Squat Cleans (50/35)
At Home
For Time
60 Double Unders
30 Squat Jump 180°
60 Double Unders
400m Run
60 Double Unders
30 Straight Leg Raises
60 Double Unders
400m Run
60 Double Unders
30 Squat Jump 180°
Thursday 31st: Regular morning, modified evening 3:30 pm open and 4:45 pm class
Friday Jan 1st: 12 pm class, 3:30 open, 4:45 pm class, and 6 pm Weightlifting
Today’s schedule
6:15a: All Levels CrossFit- Beck
7:30a: All Levels CrossFit- Beck
8:45a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna 12n: Zoom CrossFit– Brianna
3:30p: Open Gym- Michael
4:45p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Michael 6:00p: Zoom CrossFit– Michael
7:15p: All Levels CrossFit- Michael
8:30p: Open Gym- Michael
Workout of the Day (WOD)
12 Days Of Fit-mas [35min Cap]
1 Cluster (115/85)
2 Ring Dips
3 Box Jumps (30/24)
4 Front Rack Lunges (total reps)
5 Handstand Push Ups
6 Deadlifts
7 Toes to Bar
8 Pull Ups
9 Kettlebell Swings (53/35)
10 Burpees
11 KB Goblet Squat
12 Calorie Row
At Home
12 Days of Fit-Mas Dumbbells Edition
1 DB Cluster (50’s/35’s)
2 Chair Dips
3 Low Object Jump Over
4 DB Front Rack Lunges (total reps)
5 Handstand Push Ups
6 DB Deadlifts
7 DB Weighted Straight Leg Sit Ups (50/35)
8 DB Bent Row
9 DB Swings (50/35)
10 Burpees
11 DB Goblet Squat (50/35)
12 Lateral Hop Over DB (R+L=1)
12 Days of Fit-Mas Bodyweight Edition
1 Burpee
2 Air Squats
3 Push Ups
4 Sit Ups
5 Tuck Jumps
6 Mountain Climbers (R+L=1)
7 V-Ups
8 Lunges
9 Jumping Jacks
10 Russian Twists (R+L=1)
11 Good Mornings
12 Ski Hops (feet together lateral hop)(R+L=1) [performed over a towel rolled up if available]
Perform the workout like the song… 1 cluster, then 2 dips & 1 cluster, then 3 box jumps, 2 dips & 1 cluster, then 4 lunges, 3 box jumps, 2 dips & 1 cluster, and so on.
Post time for the WOD. Ex: 29:20 Rx
And coming tomorrow…
A. E3MOM 12
2 Back Squats (pause 2 seconds at the bottom)
increase weight each round
B. Rep Rounds [20min cap]
10-20-30-40-50
Sit Ups
DB Deadlift (50’s/35’s)
9 Burpee Box Jump Overs (24/20) each round
At Home
A. E3MOM 12
5 DB Squats (Tempo 42X1)
B. Rep Rounds [20min cap]
10-20-30-40-50
Sit Ups
DB Deadlift (50’s/35’s) or Airplanes
9 Burpee Broad Jump (4/3ft) each round
Post load for squats and time for the WOD. Ex: 275#, 18:30 Rx.
6:15a: All Levels CrossFit- Michael
7:30a: All Levels CrossFit- Michael
8:45a: Open Gym- Michael
12n: All Levels CrossFit- Michael 12n: Zoom CrossFit– Michael
1:15p: Open Gym- Michael
3:30p: Open Gym- Michael
4:45p: All Levels CrossFit- Damon
6:00p: All Levels CrossFit- Damon 6:00p: Zoom CrossFit– Damon
7:15p: All Levels CrossFit- Damon
Workout of the Day (WOD)
A. 4 Rounds [16min cap]
20/15 Cal Row
10 Hang Power Cleans (135/95)
20 Wall Balls (20/14)
B. EMOM 12
Min 1: Scapular Raises
Min 2: Shoulder Ext Rotation
Min 3: WY Negative
Min 4: Pec Shoulder Stretch
At Home
A. 4 Rounds [16min cap]
200m Run
10 DB Hang Power Clean (50’s/35’s) or Sprawl + Broad Jump
20 1-Arm DB Thruster (50/35) or Lateral Lunges
Post time for the WOD. Ex: 10:10 Rx
And coming tomorrow…
12 Days Of Fit-mas [35min Cap]
1 Cluster (115/85)
2 Ring Dips
3 Box Jumps (30/24)
4 Front Rack Lunges (total reps)
5 Handstand Push Ups
6 Deadlifts
7 Toes to Bar
8 Pull Ups
9 Kettlebell Swings (53/35)
10 Burpees
11 KB Goblet Squat
12 Calorie Row
At Home
12 Days of Fit-Mas Dumbbells Edition
1 DB Cluster (50’s/35’s)
2 Chair Dips
3 Low Object Jump Over
4 DB Front Rack Lunges (total reps)
5 Handstand Push Ups
6 DB Deadlifts
7 DB Weighted Straight Leg Sit Ups (50/35)
8 DB Bent Row
9 DB Swings (50/35)
10 Burpees
11 DB Goblet Squat (50/35)
12 Lateral Hop Over DB (R+L=1)
12 Days of Fit-Mas Bodyweight Edition
1 Burpee
2 Air Squats
3 Push Ups
4 Sit Ups
5 Tuck Jumps
6 Mountain Climbers (R+L=1)
7 V-Ups
8 Lunges
9 Jumping Jacks
10 Russian Twists (R+L=1)
11 Good Mornings
12 Ski Hops (feet together lateral hop)(R+L=1) [performed over a towel rolled up if available]
Perform the workout like the song… 1 cluster, then 2 dips & 1 cluster, then 3 box jumps, 2 dips & 1 cluster, then 4 lunges, 3 box jumps, 2 dips & 1 cluster, and so on.
Thursday 31st: Regular morning, modified evening 3:30 pm open and 4:45 pm class
Friday Jan 1st: 12 pm class, 3:30 open, 4:45 pm class, and 6 pm Weightlifting
Today’s schedule
6:15a: All Levels CrossFit- Beck
7:30a: All Levels CrossFit- Beck
8:45a: Open Gym- Beck
10:45a: All Levels CrossFit- Michael
12n: All Levels CrossFit- Michael 12n: Zoom CrossFit– Michael
1:15p: Open Gym- Michael
3:30p: Open Gym- Michael
4:45p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Michael 6:00p: Zoom CrossFit– Michael
7:15p: All Levels CrossFit- Michael
8:30p: Open Gym- Michael
Workout of the Day (WOD)
A. Power Snatch
Work to a 1RM power snatch
B. AMRAP 10
3 Devil’s Press (35/20’s)
3 Pull Ups
6 Devil’s Press
6 Pull Ups
…continue by 3’s until cap
At Home
A. DB or PVC Power Snatch
4 sets of 3 reps for speed or as heavy as possible
B. AMRAP 10
3 Devil’s Press (35’s/20’s)
3 DB Hang Power Clean (35’s/20’s)
6 Devil’s Press
6 DB Hang Power Clean
…continue by 3’s until cap
Post snatch load and total reps for AMRAP. Ex: 190#, 94 Rx.
And coming tomorrow…
A. 4 Rounds [16min cap]
20/15 Cal Row
10 Hang Power Cleans (135/95)
20 Wall Balls (20/14)
B. EMOM 12
Min 1: Scapular Raises
Min 2: Shoulder Ext Rotation
Min 3: WY Negative
Min 4: Pec Shoulder Stretch
At Home
A. 4 Rounds [16min cap]
200m Run
10 DB Hang Power Clean (50’s/35’s) or Sprawl + Broad Jump
20 1-Arm DB Thruster (50/35) or Lateral Lunges
We wish you a healthy, happy 2021 full of big PRs, personal growth & love! Thanks to all of you for making CFM an amazing place to train since 2012. We look forward to many more amazing memories with you!
We’re closed for Christmas Eve & Christmas Day
Enjoy the time off with loved ones. Do some yoga or stretching at home OR hit up a At Home Workout (see below). The At Home Workouts are for you to do on the road…in the hotel gym…in Grandma’s living room…back home in your garage…WHEREVER! We also encourage you to drop in to a local CrossFit Box if you’re out of town over the holidays. Post a pic or video of your travel workout or drop in WOD to Instagram and tag @crossfitmidtown.
Snowman CrossFit
CFM Holiday Schedule
Friday 25th: CFM Closed
Saturday 26th: Regular schedule
Sunday 27th: 9 am Weightlifting, 10:30 class
Thursday 31st: Modified evening 3:30 pm open and 4:45 pm class
Friday Jan 1st: 12 pm class, 3:30 open, 4:45 pm class, and 6 pm Weightlifting
Adam R
Workout of the Day (WOD)
Christmas: Gym Closed
12 Days of Fit-Mas: Bodyweight Edition
1 Burpee
2 Air squats
3 Push ups
4 Sit ups
5 Tuck jumps
6 Mountain climbers (R+L=1)
7 V-up
8 Lunge steps
9 Jumping jacks
10 Russian twists (R+L=1)
11 Good mornings
12 Ski hops (R+L=1) done over a towel rolled up if available.
Perform the workout like the song… 1 burpee, then 2 squats & 1 burpee, then 3 push ups, 2 squats & 1 burpee, then 4 situps, 3 push ups, 2 squats & 1 burpee, and so on.
Post time to complete WOD. Ex: 24:22 Rx.
Coming Saturday…
Partner WOD
For Time [20min cap]
24-16-8
Power Clean (155/105) (Rx+ = 185/125)
Chest to Bar Pull Ups (Rx+ = Bar Muscle Ups)
Directly into…
24-16-8
Bar Facing Burpees
Pull Ups (Rx+ = Chest to bar Pull ups)
At Home
Partner WOD
For Time [20min cap]
24-16-8
DB Power Clean (50’s/35’s)
DB Burpee Deadlift (50’s/35’s)
Directly into…
24-16-8
DB Facing Burpees
DB Bent Row (50’s/35’s)
All reps are team totals. 1 Partner working at a time. Partners may partition the reps and rounds any way
Score time to complete WOD. Ex: 15:23 Rx+
Saturday Schedule
8:00a: Open Gym- Michael
9:15a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Michael 10:30a: Zoom CrossFit– Michael
11:45a: Stretch & Mobility- Michael
And coming Sunday…
A. Strict Press: In 12 minutes work up to a 3 rep max.
B. Rep Rounds 12-11-10-9-8-7-6-5-4-3-2-1 [19min cap]
Cal Row
Sit-Ups
Lunges (R+L=1)
Kettlebell Swings (53/35)
At Home
A. DB Strict Press or Strict Handstand Push Ups:
3 sets of 5-8 reps
B. Rep Rounds 12-11-10-9-8-7-6-5-4-3-2-1 [19min cap]
100m Run or 25 speed step each round
Sit-Ups
Lunges (R+L=1)
DB Swings (50/35)
Post load for press and time for the WOD. Ex: 170#, 18:10 Rx.
Sunday Schedule
9:00a: Weightlifting- Michael
10:30a: All Levels CrossFit- Damon
